Maybe staking it a bit high, but I did get up today despite the rain even though I had not even signed up yet.
Run for Gold 2008 - I did not win the race or the Gold - the chances of the latter happening being much greater than the former.
For me though the race was "Gold" with a new PB at 43:13, a pace of 4:19.
I've been so busy the last few weeks that I need to catch up on reporting.
The week before last was a recovery period and I clocked up a total of 45ks doing a few intervals, and two long runs.
The last week was very busy at work and consisted of work (lots of it), eating (just a little), watching TdF and consequently little sleep and a awful lot of running.
I managed to top the 80k mark with the race and a decent cooldown afterwards. Haven't done that for a long time. I think it just about matches my best week before Rottnest two years ago.
My heel is feeling good, at least when I run. It sometimes does play up when I have to walk a distance. The knee is as if it's not there at all.
Nine weeks to Berlin and things are really starting to fall into place.
I have now also signed up for the C2S Half. Four weeks out from the Marathon, that should give me a good indication of where I am. I am kind of hoping to manage 1:35, but it is a bit hilly, so that might be a struggle.
I also intend to do Lake Joondalup in three weeks.
Oh, and on another front, I have splurged out (what's the point of working hard if you can't get some bling....) on a Cervelo P2C. Should arrive next week - I am really looking forward to it!!!
27 July 2008
13 July 2008
Perfect
Or at least as close as.
I managed to get the running training done just I had planned it and by Saturday I was looking forward to sleeping in this morning.
Monday: Interval training 400m, 600m, 800m, 1200m, 800m, 600m, 400m with rest to <110bpm, level 4;
Tuesday: donated Blood;
Wednesday: Long run 17.5k level 2;
Thursday: Hill 5x Mount Street level 4-5;
Friday: Brick Session 50 mins bike, 50 mins run (bike included the first 22k of Kona) level 3;
Saturday: Long run 18.7k (very slow given the heavy session the day before) level 2.
Sunday: nothing!
Total week: 69ks - more than for a long time.
Knee is perfectly fine. Heel still plays up but I can now go longer before it becomes bothersome.
I think I will keep the mid-week long run at the current level and build up on the weekend run.
Next week is week four in the periodisation, so lighter work load on the running side. I'll focus a bit more on riding, swimming and strength.
I managed to get the running training done just I had planned it and by Saturday I was looking forward to sleeping in this morning.
Monday: Interval training 400m, 600m, 800m, 1200m, 800m, 600m, 400m with rest to <110bpm, level 4;
Tuesday: donated Blood;
Wednesday: Long run 17.5k level 2;
Thursday: Hill 5x Mount Street level 4-5;
Friday: Brick Session 50 mins bike, 50 mins run (bike included the first 22k of Kona) level 3;
Saturday: Long run 18.7k (very slow given the heavy session the day before) level 2.
Sunday: nothing!
Total week: 69ks - more than for a long time.
Knee is perfectly fine. Heel still plays up but I can now go longer before it becomes bothersome.
I think I will keep the mid-week long run at the current level and build up on the weekend run.
Next week is week four in the periodisation, so lighter work load on the running side. I'll focus a bit more on riding, swimming and strength.
07 July 2008
Surprises
The start to the week was quite slow, thanks to the bug that decided to like me very much. I was still popping pills on Monday and Tuesday and generally did not feel up to it.
Overall I thought that I would not be able to keep up with the planned schedule and whilst to some extent that was true, it only really affect the bike and swim workouts.
Swim - 0, Bike - 50 minutes instead of 80, no strength training, but a bit more than planned on running.
I hesitated doing heavy work early in the week and also decided to split the long run into two 90 minute sessions. Whilst that is not perfect, it is way better than getting injured or otherwise kicking the system around too much.
So on Tuesday I put in an level 3 session for 35 mins, on Wednesday 63 mins hills (including a few runs up Mount Street with a best at 1:30), Thursday long run 92 mins, Saturday long run 90 mins and on Sunday a brick session 50mins on the bike and 45 mins run, both at level 2/3.
Total running mileage: a surprising 57ks!
I do think I have deteriorated quite significantly aerobically, but even though the heel still hurts occasionally (going downhill) I am at the mileage just prior to the taper for Canberra.
12 weeks to Berlin, that is a time frame I should be able to focus on.
Other than that, I will do more swimming and riding, but they are not the priorities, just yet.
I was watching the best part of IM Europe yesterday afternoon. What these guys do is just awesome. Swimming close to Hackett's time, riding at 42km/h like the pros and to top it off doing a marathon in under 3h. Chapeau!
I think if I manage below 13h, I'll be extremely happy!
But that's a long shot, I'll have just over 12 months to train for that. Whether I'll manage to keep it up, is an entirely different question.
Overall I thought that I would not be able to keep up with the planned schedule and whilst to some extent that was true, it only really affect the bike and swim workouts.
Swim - 0, Bike - 50 minutes instead of 80, no strength training, but a bit more than planned on running.
I hesitated doing heavy work early in the week and also decided to split the long run into two 90 minute sessions. Whilst that is not perfect, it is way better than getting injured or otherwise kicking the system around too much.
So on Tuesday I put in an level 3 session for 35 mins, on Wednesday 63 mins hills (including a few runs up Mount Street with a best at 1:30), Thursday long run 92 mins, Saturday long run 90 mins and on Sunday a brick session 50mins on the bike and 45 mins run, both at level 2/3.
Total running mileage: a surprising 57ks!
I do think I have deteriorated quite significantly aerobically, but even though the heel still hurts occasionally (going downhill) I am at the mileage just prior to the taper for Canberra.
12 weeks to Berlin, that is a time frame I should be able to focus on.
Other than that, I will do more swimming and riding, but they are not the priorities, just yet.
I was watching the best part of IM Europe yesterday afternoon. What these guys do is just awesome. Swimming close to Hackett's time, riding at 42km/h like the pros and to top it off doing a marathon in under 3h. Chapeau!
I think if I manage below 13h, I'll be extremely happy!
But that's a long shot, I'll have just over 12 months to train for that. Whether I'll manage to keep it up, is an entirely different question.
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